"RJ" in teams of two
5 rounds of;
800m run/row
5 rope climbs
50 push ups
***break up however you'd like, one person works at a time even on the run or row***
Mobility WOD suggestions: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet. With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots. Spend at least 2 minutes on each shoulder
Lower abdominal smash - place a slam ball on the ground. Lie on the ground with the ball placed just inside the hip bone. Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue. Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up. Spend 2-3 minutes on each side.
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